Adelphos Athletics – CrossFit
“Everything you’ve ever wanted is on the other side of fear.” —George Addair
Warm-up
Warm-up (No Measure)
5:00 Machine (30 secs fast/30 secs slow)
– into-
3 sets
1 Strict Pull Up
3 Muscle Snatch (empty bar)
3 Muscle Clean + Shoulder Press (empty bar)
3 Low Box Jumps
Metcon
Metcon (Time)
7 Sets
1 Strict Pull Up
2 Power Snatches (135/95)
3 Power Clean and Jerks (135/95)
6 Box Jump Overs (24″/20″)
-Rest 1 Min between sets-
Assistance Work
Metcon (No Measure)
Diamond Pushups 5×10
https://www.youtube.com/watch?v=iKPYFK9QYps
Body Row on Racked Barbell 5×10
https://www.youtube.com/watch?v=TNmIC0slenQ
Standing Barbell Curl 4×10
Cool Down
Metcon (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)